| Location: Lehi,UT,United States Member Since: Dec 03, 2012 Gender: Male Goal Type: 5 K Finish Running Accomplishments: PRs
Aided
- 5k - 14:58 (Big Cottonwood 5k 2013)
- 10k - 32:14 (Deseret News 10k 2013)
- Half - 1:09:07 (AF Canyon Half 2013)
- Marathon - 2:25:22 (St. George Marathon 2013)
Unaided
- 400m - 48s
- 800m - 1:52.1s
- 5k - 15:59 (Solo Track Race 2013)
- 4M - 20:06 (Earn your turkey race 2013)
- Half - 1:14:11 (St. George Half 2013)
Long-Term Running Goals: Find my limits Personal: Married to Ashley and we have 6 children. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 257.30 | 0.00 | 14.10 | 13.50 | 284.90 |
|
| Blue Pegasus 30 Miles: 112.10 | Altra Provision Green Miles: 84.40 | FastTwitch 6 Miles: 28.00 | Kinvara 3 - Red Miles: 56.30 | Mizuno Universe Miles: 4.00 |
|
| Night Sleep Time: 67.50 | Nap Time: 7.00 | Total Sleep Time: 74.50 | Weight: 148.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Recovery run on the Murdock trail. Dark but lovely morning.
|
| Blue Pegasus 30 Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| MOUNTAIN RUN
Brandon, Reed and I met at the Orem soccer park intent on tagging Baldy.
We headed up the water tower hill to the Bonnaville Shorline Trail. From there we headed north across the foot hills to Battle Creek Canyon. Then up the steep trail to the saddle between Baldy and Timp. It was chilly but gorgeous. I was beat and ready to take a nap at this point. But no, we had to summit! So up we went, through the snow, up to the top. The view as awesome!
Then we went down to the saddle, met up with the great wester trail that took us across dry canyon to the trails above provo canyon. These eventually met up with the fire road which took us back to the cars.
It was a great day but I was beat. I don't have a lot of confidence on the downhill rocky trails so I was putting the breaks on the whole way down. Brandon, on the other hand, flew down the trails with reckless abandon.
I took a few good photos, including this one of Brandon:
|
| Blue Pegasus 30 Miles: 17.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Slept in. Late night with sick kids. First 2 miles with the dog, very slow. Then another loop around Alpine and Highland at a decent clip.
|
| Altra Provision Green Miles: 11.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Met Reed and Chris at 5 at my house. Easy loop.
|
| Blue Pegasus 30 Miles: 10.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 148.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| TRACK WORKOUT 3-2-1
Solo effort this morning. Lehi High track. 3 up, 2 down.
5k (16:29, 5:18 avg), 600m jog
2m (10:40, 5:20 avg), 600m jog
1m (5:06)
32° and a slight wind. Decent conditions but too cold for my liking. I felt OK. I took it too easy on the 2m leg. Kept them all in the LT range.
|
| Altra Provision Green Miles: 5.00 | FastTwitch 6 Miles: 7.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Met a good group for a run up Provo Canyon.
|
| Blue Pegasus 30 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Slept in. Ran with the dog. Felt tired.
|
| Altra Provision Green Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| Went to the track with my son Ezra. 3 up, 4 down.
5x1km with 200 jog recovery (~1:30 recovery)
3:02, 3:07, 3:03, 3:06, 3:04
I had initially planned to do 6-8 but my legs were done after 5. I'm not used to the shorter recovery and it showed.
|
| FastTwitch 6 Miles: 3.00 | Blue Pegasus 30 Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5am @ Scott's house with Matt, Scott, Reed and Toni. Easy pace, felt great.
|
| Altra Provision Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Thanks giving point loop from Matt's house.
|
| Kinvara 3 - Red Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
| WORKOUT
Met the group at the Jordan River Trail. Planned on 3x2m. 3 up, 3 down.
2m - 10:30 (5:16,5:14), .25 jog
2m - 10:39 (5:20, 5:19) , .25 jog
1m - 5:24
There was a small hill at the end of the last mile and it pretty much shut me down so I ended early. Felt ok, not great though. It was cold.
|
| FastTwitch 6 Miles: 11.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Murdock Trail easy miles with Copper.
|
| Blue Pegasus 30 Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy, windy, chilly run with Scott, Chad and Brandon from my house around Lehi.
|
| Altra Provision Green Miles: 10.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 148.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.10 | 0.00 | 12.10 |
| Solo effort today. It was a windy, rainy/snowy, a chilly 33º day. Ashley had a meeting in the morning so I didn't get out until 11am. I was debating between Suncrest and a tempo 5k. Decided on the 5k. 3 up, 5 down. A few strides. The course is aided (about 20 ft per mile) with a big down hill the last 1/3 mile or so.
Splits: 4:58, 5:10, 4:57, :27 - 15:32 (5:00 avg).
The 2nd mile was into a brisk head wind which slowed me way down; I hate wind. Otherwise felt great.
|
| Kinvara 3 - Red Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 147.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scotts house loop with Matt, Brandon, Scott and Toni.
|
| Blue Pegasus 30 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Mother loop with Matt, Brandon, Reed and Chris.
|
| Altra Provision Green Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.50 | 11.00 |
| TRACK WORKOUT
Met Brandon, Scott and Spencer at Lehi track for oval fun. 4 up 3 down. 2 laps of straight-aways. Brandon and I wanted to do 800s, Scott proposed 6 with even time standing rest.
6x800m (2:23, 2:23, 2:23, 2:24, 2:23, 2:17) with equal time standing rest
2x200m (:30, :28) with 200m active recovery
Felt pretty good. I hit the last 300 of the last interval pretty hard. Oxygen debt!
Everybody else looked good. 40º morning with no wind, can't really ask for better conditions.
|
| FastTwitch 6 Miles: 7.00 | Blue Pegasus 30 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Beautiful moring up Provo canyon. Warm and a light mist the whole way. Felt beat the first half but good the 2nd.
|
| Blue Pegasus 30 Miles: 10.60 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 149.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Murdock canal with Matt. Pleasant and at 6am!
|
| Altra Provision Green Miles: 10.40 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 3.00 | 15.30 |
| Tried to meet the crew at 7am in Orem for a run but the wind was blowing 30 mph so we all headed back to Lehi for a run around Alpine with Matt, Scott, Reed, Chris, Zak and Brandon.
9 miles around Lehi and Alpine. 3m tempo (5:14, 5:00, 5:00) on Timpanogos highway. 3m cooldown. Weather behaved very well for the tempo run which was nice.
Surprised my wife with everybody over for breakfast. She wasn't super excited at first :p. Sourdough waffles go down well after a long run!
|
| Kinvara 3 - Red Miles: 15.30 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Good group this morning at Scott's house. Cold.
|
| Altra Provision Green Miles: 10.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Slept in. Late nights at work this week. Ran with the dog.
|
| Blue Pegasus 30 Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the murdock trail.
|
| Kinvara 3 - Red Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Race: |
Earn Your Turkey Run (4 Miles) 00:20:06, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| This is an old family favorite. I haven't run it in 9 years. I had to go a little early to help the Harpers set up. Met up with Matt, Zak, Brandon, Reed, and Karl for a 3 mile warm up on the course.
Weather was really nice, 35 degrees or so and a slight breeze. It was great to line up with Danny Moody once again. He used to thoroughly whip me in our college cross country races. I forgot my watch today, I felt naked and blind. Probably good to run without it for once.
Derick took the race out pretty fast, <4:50 pace. I eased into it. Zak pulled me along to the lead goup (8 guys or so) by the end of the first mile. It strung out a bit through mile 2. I took the lead coming into the 3rd mile and held it for 1/4 mile or so. Michael passed me right as we turned into the wind. I was content to sit on his heels and let him break the wind. I think he realized he was working harder than I was and backed off and we ran together through mile 3. I was feeling really strong at this point, I think our 3rd mile was significantly slower than the first 2 so I decided to hammer the last one. I've no idea what the split was, probably something south of 5.
I was really pleased with this one. Felt solid the whole time. Zak came in 3rd, trailed by Matt in 4th. We took home pies and turkeys. Fun times.
|
| Mizuno Universe Miles: 4.00 | Altra Provision Green Miles: 7.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Met a big group in Orem for a run up Provo Canyon. Very nice weather.
|
| Blue Pegasus 30 Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Met some of the SLC crew for a run up City Creek and around north Salt Lake. Fritz and Nate are ready for a good one at CIM. I'm ready for a good nap. Too bad I have to work today.
|
| Kinvara 3 - Red Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 257.30 | 0.00 | 14.10 | 13.50 | 284.90 |
|
| Blue Pegasus 30 Miles: 112.10 | Altra Provision Green Miles: 84.40 | FastTwitch 6 Miles: 28.00 | Kinvara 3 - Red Miles: 56.30 | Mizuno Universe Miles: 4.00 |
|
| Night Sleep Time: 67.50 | Nap Time: 7.00 | Total Sleep Time: 74.50 | Weight: 148.00 | Calories: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|